Choose a Hero: Cameron 50 Walking Lunges 25 C2B Pullups 50 Box Jumps 25 Triple Unders 50 Back Extensions 25 Ring Dips 50 Knees to Elbows 25 Wall Ball 2 for 1’s 50 Sit Ups 5 Rope Climbs 15′ Or……… JBo AMRAP 28 Minutes 9 OHS 115/73 1 Legless Rope Climb from Seated Positon 12 Bench Press 115/73 Or…….. Arnie 21 Turkish Get Ups, Right Arm 70/53 50 Swings 21 OH Squats, Left Arm 50 Swings 21 OHS, Right Arm 50 Swings 21 Turkish Get Ups, Left ArmRead more

WWPF – Running Clock 0:00 – 15:00 40 DU Relay (each do 40) 30 Deadlift, 225/153 (mix reps anyway) 20 Ring Pull-ups, (Switch every 5) 15:00 – 30:00 50/40 Cal Bike 40 Barbell Lunges, 135/93 30 Planking Burpees 30:00-35:00 Max Shuttle Runs, 25′ (switch every 5)Read more

AMRAP 10 Minutes 10 Dumbbell Thrusters (2DB) (Not Heavy) 10 Cal Row AMRAP 10 Minutes 5 Burpee Muscle Ups (Ring or Bar) or 10 Burpee C2B Pullups 15/10 Cal Ski AMRAP 10 Minutes 15 GHD Situps or Weighted Sit Ups 15 Leg Raises 45s Hollow Body Hold or PlankRead more

Bench Press 3×5 *3 second negative and 1 inch pause above chest* Then…. In 20 Minutes: Score equals total number of HSPU 1 Rope Climb 15′ 400m Run *Max Reps HSPU after each roundRead more

Hang Snatch: Build to a heavy single Then… 16 Min Ladder: 3-6-9-12-15-18…… Hang Power Snatch, 95/63 Toes 2 Bar Cal SkiRead more